The list of gluten-free diet products is growing in popularity. What is its essence, why it is so useful and what results it gives, we need to understand in more detail.
What is gluten?
Gluten is a sticky protein substance found in grains. Thanks to its sticky properties, bread has elasticity, and various sauces and margarine have a creamy texture. Makes bread and all baked goods soft, airy and spongy. In production, it is used as a stabilizing agent.
The essence of the gluten-free diet
The point is simple: you should avoid eating foods that contain gluten. This is done in order to cleanse the body, restore the digestive system and its normal functioning.
Giving up gluten leads to positive changes within a week.
Who is this diet recommended for?
It is mainly used for various diseases. First of all, doctors recommend this diet to people with celiac disease. Simply put, it is an individual intolerance to gluten, which is most often expressed in allergic reactions.
In diseases of autism, schizophrenia and Down syndrome, this diet is also indicated. Research shows that any changes in genes and their excessive amount can disrupt the functioning of the body.
With changes in the genes of this kind, the peptides produced during the breakdown of gluten are not digested. In the body, it is able to affect the organs of the nervous system. The person may have epileptic seizures and developmental delay.
In turn, gluten-free nutrition is necessary for:
- bronchial asthma;
- Parkinson's disease;
- diabetes;
- autoimmune hepatitis;
- obesity;
- atherosclerosis;
- allergies to vegetable proteins;
- psoriasis;
- frequent migraines;
- chronic constipation.
Regular consumption of gluten can be harmful even for a healthy person.
advantage
Gluten is not only harmful, but also useful:
- full of energy;
- binds vitamins and trace elements;
- increases hemoglobin;
- strengthens the immune and bone systems;
- helps the body absorb vitamins faster;
- normalizes bowel function;
- recovers quickly after prolonged illnesses and operations.
Advantages and disadvantages
A gluten-free diet (list of products later in the article) has many advantages. The body gets the most useful substances from vegetables, fruits and meat if you stick to this diet.
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Eating gluten-free foods helps manage celiac disease and gluten intolerance. It is also a great way to combat intestinal discomfort and reduce the risk of diabetes and cancer.
Gluten-free diet for weight loss
Gluten is an adhesive protein that does not dissolve in water. It begins to deposit on the back walls of the organs, forming fat layers on the body. There is an accumulation of waste and toxins. Extra pounds appear.
Experts often recommend this type of diet for weight loss. It is most often recommended for people with obesity. Avoiding foods containing gluten helps to cleanse the gastrointestinal tract, improve intestinal motility and speed up metabolism.
This nutritional correction gives good results in weight loss. This is done by eliminating all sugary foods, fast food, pasta. If a person does not suffer from celiac disease or individual gluten intolerance, then it is not necessary to completely exclude gluten-free products.
A gluten-free diet (list of products later in the article) has a number of characteristics:
- increases hair growth, strengthens it;
- reduces various skin rashes, bumps, roughness;
- improves the general condition of a person;
- increases productivity;
- reduces weight;
- normalizes metabolic processes;
- makes you feel full for a long time.
A diet with almost complete exclusion of gluten is considered the most correct.
But its lack leads to a lack of vitamins:
- group B;
- D;
- calcium;
- gland;
- some minerals.
That is why it is important to make a menu so that there is no shortage of vitamins. To do this, you need to take multivitamins.
Gluten-free diet for children
Celiac disease causes a lot of inconvenience, especially in young children. When ingested, gluten actively irritates the intestinal walls. It causes bloating, gas, diarrhea, constipation, body rashes and also weakens the immune system. To avoid this, you should choose a gluten-free menu.
A gluten-free diet (list of products below) allows the use of:
- fresh and cooked vegetables/fruits;
- eggs from all birds;
- nuts and seeds;
- legumes;
- fresh meat/fish, without adding the marinade;
- Seafood;
- dairy products;
- gluten-free baked goods/bread;
- compotes, fruit drinks, cocoa, tea;
- flower/linden honey;
- not all grains.
The exclusion of cereals from the diet leads to a deficiency of carbohydrates in the child. To prevent this from happening, it is important to diversify the menu with legumes, potatoes and eat a lot of vegetables and fruits.
Allowed cereals:
- buckwheat
- corn
- Rice
- Millet
- Tapioca
- Soy
Parents should adhere to the following recommendations:
- It is better to store gluten-free products in a specially designed compartment of the cupboard;
- A special roasting knife must be used;
- Remember to wash your hands when preparing food for your child at the same time as regular food;
- Use separate containers;
- Keep harmful products away from children;
- The product should not be given to a child if its gluten content is questionable.
Allowed and prohibited products
The gluten-free diet includes a list of products that will help you create the most balanced menu so that there is no shortage of essential substances for the body. Gluten can be replaced with different products. And the food can be varied with different recipes.
The body receives trace elements from cereals, vitamin B from meat, fish and eggs. If you need minced meat to prepare some dish, then you should prepare it yourself from meat at home. Store-bought ground beef may contain wheat flour, breading and chemical additives. It will be beneficial to eat vegetables and fruits regularly.
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Forbidden foods contain a lot of gluten.
This diet prohibits the intake of certain drugs in tablets.
Prohibited dietary supplements
When following a gluten-free diet, the following food additives should be excluded:
- E160 – carotenes, dyes;
- E150 – sugar (caramel) color;
- E150c – ammonia caramel;
- E150d – ammonium sulfate caramel (food coloring);
- E411 – oat gum (used in the cosmetics industry);
- E636 – maltol (confectionery);
- E471 – stabilizer (used to extend the shelf life of products);
- E953 – isomalt (added to baked meats, jams, chocolate, chewing gum, ice cream);
- E965 – maltitol (added to candy, chocolate, chewing gum).
What foods can you include in a gluten-free diet?
This diet is healthy, varied and contains delicious dishes:
- soups with vegetable/meat broth;
- mess;
- gluten-free baked goods;
- fruit purees/salads;
- vegetable stews;
- meatballs, cutlets;
- cottage cheese with any fruit;
- casseroles;
- scrambled eggs, omelettes, poached eggs.
Weekly menu for a gluten-free diet
Gluten-free diet (the list of permitted and prohibited foods is given above)can be represented by this menu option:
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Gluten-free diet in diabetes
People with diabetes are encouraged to eat gluten-free foods, but not all of them.Not all gluten-free foods have an appropriate glycemic index. For example, people with diabetes are advised to eat oats because their glycemic index is suitable for maintaining the necessary blood sugar level.
With the help of properly selected nutrition, the body receives all the necessary minerals and vitamins. Including gluten-free foods in your daily diet helps maintain health.
Sometimes gluten affects the intestines of patients. The doctor then introduces gluten-free foods into the diet to provide all the nutrients for the necessary functioning.
The dangers of a gluten-free diet
The dangers of this diet are:
- lack of vitamins B and D;
- poor absorption of vitamins.
Due to this, weakness, apathy and lack of concentration may appear.
Contraindications
You should not adhere to such a diet if:
- pregnancy;
- anorexia;
- acute and chronic diseases;
- postoperative period;
- menopause;
- hormonal changes;
- endocrine diseases;
- heart diseases.
Gluten intolerance can only be detected by a blood test. This type of nutrition should be chosen by a doctor.
Recipes for first courses for a gluten-free diet
Noodles with vegetables
Mandatory:
- tomatoes - 3-4 pcs. ;
- black pepper - 2 pcs. ;
- light bulb;
- ½ carrot;
- rice noodles;
- chicken broth.
Cooking method:
- Wash and cut the vegetables.
- Boil the broth.
- Add the vegetables, cook for 10 minutes.
- Add the noodles, cook until fully cooked.
- Salt to taste.
Mushroom soup
Mandatory:
- mushrooms - 0. 5 kg;
- ½ carrot;
- light bulb;
- potatoes - 2-3 pcs.
Cooking method:
- Wash the mushrooms and cut.
- Boil water in a pot.
- Add the mushrooms.
- Cut the carrots, onions, potatoes. Add to the pan.
- Salt to taste.
- Cook the soup until fully cooked.
Second courses
Fish in French
Mandatory:
- tilapia/pangasius fillet - 1 kg;
- tomatoes - 5 pcs. ;
- light bulb;
- eggs - 7-8 pcs. ;
- black pepper - 2 pcs. ;
- potatoes - 5 pcs. ;
- milk/cream – 0. 5 l;
- cheese;
- salt
Cooking method:
- Defrost the fish, wash and cut. Fill the entire tray with it.
- Wash and cut the vegetables.
- Put the tomatoes in the second layer, the peppers in the third, the onions in the fourth, the potatoes in the fifth.
- Mix the eggs with the cream/milk and season with salt. Fill everything.
- Salt to taste.
- Bake in the oven for 40-50 minutes until fully cooked.
- Finally sprinkle with cheese.
Vegetable stew
Mandatory:
- zucchini - 2 pcs. ;
- eggplants - 2 pcs. ;
- tomatoes - 3-4 pcs. ;
- ½ onion;
- black pepper - 3 pcs. ;
- tomato paste - 100 ml;
- salt
Cooking method:
- Wash the vegetables.
- Cut into cubes.
- Pour into a hot pan. Fry for 15-20 minutes.
- Pour in the tomato. Cook for another 20 minutes.
- Salt to taste.
Dessert
Casserole without wheat flour
I will need it:
- cottage cheese - 800 g;
- sugar - 1 cup;
- eggs - 3 pcs. ;
- potato starch - 2 tablespoons;
- salt
Cooking method:
- Add an egg to the curd. Beat until smooth.
- Break 2 eggs, separate the yolks from the whites.
- Pour the sugar (half a cup) into the bowl with the egg yolks. beat.
- Beat the egg whites until they form airy peaks. It is salted.
- Add the yolks to the curd. Add the remaining sugar and potato starch. beat.
- Pour in the egg whites. Mix everything.
- Pour the dough into an oiled form.
- Bake for 30-40 minutes at 180 degrees.
Waffles
You will need:
- eggs - 4 pcs. ;
- rice flour - 125 g;
- corn flour - 125 g;
- sunflower oil - 150 ml;
- water - 150 ml;
- salt;
- container with high sides.
Cooking method:
- Crack the eggs into a bowl. Stir until frothy.
- Add salt, rice flour. Stir.
- Add cornmeal. beat.
- Carefully pour oil and water. Stir.
- Bake.
- It can be served with honey, jam or salt.
Salads
Salad with mushrooms and meat
Mandatory:
- mushrooms - 500 g;
- chicken meat (breast) - 200 g;
- lettuce leaves - 6-7 pcs. ;
- crackers - 100 g;
- cheese - 100 g;
- sour cream - 1 tbsp.
Cooking method:
- Wash and cut the mushrooms. Fry.
- Fry the chicken, salt.
- Chop the lettuce and cheese.
- Prepare crackers. Add to salad.
- Add all ingredients to a bowl, mix with sour cream and salt.
Seafood salad
Mandatory:
- mussels - 100 g;
- sirtaki - 100 g;
- tomatoes - 3-4 pcs. ;
- lemon juice;
- salt;
- olive oil - 1 tbsp spoon.
Cooking method:
- Place the clams in a salad bowl.
- Cut sirtaki into cubes.
- Wash the tomatoes and cut into cubes.
- Add salt, lemon juice, season with olive oil.
Diet price
On average, the price of a weekly menu starts at $30. All ingredients can be purchased in ordinary hypermarkets. There are also shops for ready-made gluten-free products. They cost many times more there. Therefore, it will be more economical to cook all the food at home.
results
Weight loss from this diet happens within a week. You can lose 3 kg. The manifestation of allergic reactions decreases within 2 weeks. The intestines are completely cleaned and normalized after 1-1. 5 months.
Reviews
This diet has a positive effect on health.
People who have tried this diet are happy with the results:
- the intestines are cleaned;
- chronic diseases disappear;
- lightness appears;
- weight decreases;
- skin condition improves;
- the risk of allergic reactions is reduced.
The gluten-free diet has rightfully gained its popularity. It is very useful for the body and gives very positive results, and thanks to the wide list of products you can make not only a healthy but also a tasty menu.